Today's MetCon workout template is courtesy of Coach Rut. He has a great blogspot at http://coachrut.blogspot.com/
Original workout called for 12 pullups, but I am all pullup'd out. I went with bodyweight bench presses for 12 reps instead.
3 rounds for time of-
400M run
21 Ball slams (20lb MB)
12 reps of bodyweight bench press (195lb)
Time- 11:57
As a side note, this month's CrossFit journal (October 07) is very good. I especially liked the article by Lon Kilgore on specialization. Excellent read. Check it out here- http://www.crossfit.com/journal/
Free issue is located here
http://www.crossfit.com/cf-download/CFJ-trial.pdf
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